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Back to the Lunch Sack

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For many of us, back to school time means to back to the lunch packing grind. But before you start singing the lunch box blues, here are some ways to keep the fun (and nutrition) in your kids’ midday meals:

Beyond PB&J – While some kids prefer the same thing everyday, others may be up for a sandwich switch up. Mix it up by using different breads like flatbreads or whole wheat wraps like these Green Wheels and Ham Sammies. Try shredded carrots or avocado slices instead of the basic lettuce. Upgrade American cheese to Muenster, havarti or fresh mozzarella slices.

All In One – Think about one-dish dinner leftovers rolling over into a fulfilling next day lunch. Items such as hearty soups, chilis, leftover casseroles, or pasta salads make for easy packing and lunchtime satisfaction like Kicked-Up Mac & Cheese or Tortilla Chip Macaroni & Bean Soup.

Be a Green Packer – Say goodbye to those plastic baggies. Instead, get some hip, reusable sandwich bags like Lunchskins or WasteNot Saks – they come in a variety of cool colors and designs and are dishwasher safe. Visit www.resuseit.com for a wide selection of eco-friendly packing solutions – get your kids to pick out their favorites.

Go Bento– A longtime lunch packing staple in Japan, bento boxes are becoming more popular here and are a terrific way to pack a fun and well-balanced meal.  Some bento “friendly” foods include cut up fruit, raw veggies, bean dips, whole grain crackers, cubed cheese and mixed nuts.

Keep the Treat–As a dietitian, I’m all about packing each of the food groups but there’s always room for a small dessert – and it doesn’t have to be a prepackaged or overly processed sweet. On weekends, I like to bake with my daughter so whether it’s a simple chocolate chip cookie or one of these fun Carrot Cake Bites – the whole family can enjoy a little homemade goodness in their lunches during the week.

Picky Eaters: Tips for the Table

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Even though I’m a dietitian and my 4 year old helps in the kitchen, I still deal with a fair share of eating ruts, dinner skipping and basic picky eating from my dear daughter.

So what’s a parent to do? Have faith that your kids are probably getting enough to eat but to go beyond the grilled cheese and chicken fingers, here are some ways to expand kids’ culinary and nutrition horizons:

Keep on Trying– Did you know it may take up to 15 exposures to a food before a kid accepts it? Understandably, parents often give up after a few attempts and chalk it up to something Johnny doesn’t like. Instead, continue to encourage but without forcing the issue. And avoid the “clean plate” ideal – as long as your child takes a few bites, it’s better than forcing food, which leads to a negative impression.

Rename the Plain – In a Cornell University study, four-year-olds ate nearly twice as much of a vegetable when it had a fun name like “Power Peas” or “X-Ray Vision Carrots.” Unlike sneaking veggie purees into brownies or sauces, this technique shows kids exactly what they are eating. Get creative and serve up “Dinosaur Broccoli Trees” or “Princess Green Apples.”

Dip & Dunk – It’s amazing how something as simple as a condiment gives a dish a whole new light a child’s eye. Plus, they love having command over their food.

  • Serve peanut butter-yogurt dip with raw fruits and veggies
  • Combine corn, black beans and salsa; pair with baked tortilla chips
  • Mix applesauce and cinnamon for whole-wheat toast dippers

Cook with Kids– Sure, it can be a hassle to have your children involved when you are rushing to get dinner together. But just 15 minutes of assistance from a tiny sous chef can eventually pay off into healthier eating. The feeling of control and independence often inspires kids to try new things. Here are some age-appropriate tasks:

  • Toddlers: Rip lettuce/greens; wash produce in bowl of water
  • Preschoolers: Cut fruit/vegetables with plastic knife; toss salad
  • Tweens: Separate eggs; blend a smoothie; stir ingredients for baking
  • Teens- Plan a dinner menu, grocery shop and prepare the main dish

And remember, did you like to eat everything when you were a kid?

Good Grill Hunting

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As summer kicks in and temperatures soar, grilling rules. And what better way to simplify family meals while taking advantage the warm weather? Here are some tips on making it healthy but hearty enough for everyone:

Don’t Smoke – Avoid cooking on high heat for longer periods of time as this can produce carcinogens that have been linked to certain types of cancer. Cut off any burnt or black bits before eating. Also get in the habit of scrubbing down the grill rack after each use. Removing excess food prevents future charring, smoke and off-flavors in your food.

Look to Lean- The leaner the protein, the less chance of fat drippings causing smoke and burnt food. Look for cuts of loin, round or leg when selecting beef, pork or lamb. Try different fillets of fish (wrapped in foil.) Choose extra-lean ground beef, chicken or turkey for patties. Cook up veggie kabobs brushed in olive oil or grill portabella mushrooms for a rich, flavorful “burger”.

Dunk or Rub- Marinating or rubbing spices on meats and chicken before grilling adds flavor and may also reduce the formation of carcinogens. Use about ½ cup marinade for each pound of protein. Always discard the remaining marinade – never reuse after raw meat has touched it.

Think Outside the Grill – Get out of your steak, burger and hot dog rut. You can experiment with chili (place a cast iron pot right on the grill!), fruit, and even pizzas on your grill.

Portion Your Plate –Look to the new MyPlate food icon – fill half your plate with vegetables (grilled veggies, salad), a quarter with whole grains (rice, pasta, bread) and a quarter with lean protein (meat, chicken, fish, seafood, beans.)

Check out this month’s Sunshine Salsa recipe – the perfect summer side for grilled shrimp, chicken or fish!

Multitask Your Cooking: Get Wise With Your Kitchen Time

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These days, it seems like we are juggling work, family, chores and errands 24/7. For this East Coast gal, during the summer, I don’t want to spend any more time indoors in the kitchen than I have to. So, here are my tips to deliver healthy and tasty meals to the table faster and easier. (I definitely need to practice what I preach more often – i.e. planning!)

Plan Ahead
Consider the biggest time saver of all: creating a monthly menu plan. It seems daunting but by dedicating a few hours, you can save yourself an entire month of wondering, “What’s for dinner?”
Simplify by:

    1. Using an online menu template.
    2. Relying on recipe favorites and repeating some throughout the month. Check out this month’s Chicken Fiesta Rice + more CANvenient recipes here.
    3. Making batch dishes on weekends and freezing extras.
    4. Scheduling a few nights for leftovers, “breakfast for dinner” or ordering take-out.

Smart Staples – By keeping some basic food items at hand, you can whip up a last minute meal for those days you don’t have time to plan ahead. My typical freezer and pantry stockers are ground meat and chicken, frozen shrimp, broth, pasta, rice, canned vegetables & fruit, peanut butter, canned tuna, canned tomatoes, olive oil and cereals.

Cooking Techniques that Simplify – My favorite hot weather tool, the grill, is also a fantastic multi-tasker. We often cook an entire meal outside while keeping the kitchen cool and clean (I’ll post more on grilling next month!) I use my microwave daily for speed – for defrosting or steaming foods. Also “no cook” meals such as cereal, salads and sandwiches are always easy yet nutritious time-saving options. We probably do cereal night almost every week!

Slow Cooker to the Rescue – Nowadays, there’s a gadget for every possible kitchen task, but the trusted Crock Pot® or slow cooker is a true time saver. Besides cooking a variety of meals ahead of time, you can use to reheat leftovers, cook oatmeal or even bake bread.

Here’s to summer and less stress in the kitchen!